BEST

MEGHAN TELPNERS

BREAKFASTS

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BEST BREAKFASTS

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BEST BREAKFASTS

The Best Breakfasts Line Up

Note From Meghan! Chickpea Bread! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !4 !6 !7 !8 !9 !9 ! ! ! ! ! ! 10 12 13 14 16 17

Super Blueberry Mufn! Carrot Breakfast Cookie !

Protein Power Green Smoothie! Amaranth Porridge ! ! ! ! ! ! !

Raspberry Ginger Breakfast Martini! Hemp Faux-gurt + Parfait! Raw Buckwheat Cereal! Stackem Spelt Pancakes! Want More?! ! !

Strawberry Kale Smoothie! !

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Make Your Breakfast The Best!

Welcome to my vibrant world! This is where we break rules of conventional nutrition, stop counting calories and fat grams, and instead focus on super amazing, healthful, nutrient dense life fueling food. This is what we call UnDiet Living. We make up our own rules and eat and live in a way that supports a total healthy life. And a healthy life begins with a healthy breakfast. As an introduction, I am offering a collection of amazing breakfast recipes, a meal that is often a great challenge for people as they take on a healthier way of eating and living. These recipes are some of my I am thrilled to have you join the fun. favourites of my own creations, as well as some from my wonderfully inspiring community.

SuperBlueberry Mufns pg. 6

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BEST BREAKFASTS!

Super Blueberry Mufns

cup gluten-free brown rice our cup gluten-free buckwheat our 1/2 cup almond meal 1 tsp baking powder 1 tsp baking soda 1 teaspoon cinnamon 1/2 tsp sea salt 2/3 cup maple syrup 1 egg or egg substitute (see below) 1/3 cup applesauce 1/3 cup water 1 tbsp apple cider vinegar 1 tsp vanilla extract 1/4 cup coconut oil 2 cups wild blueberries

GET COOKING

Preheat oven to 350 F Line mufn tin with liners (lets aim for unbleached shall we?) Mix together our, baking powder, baking soda, cinnamon, and salt. Add the maple syrup, egg, applesauce, water, vinegar, vanilla, and oil. Mix batter together. Add in the blueberries, gently folding the batter. Pour into mufn tin.

Bake for about 30 minutes, until the top is lightly browned and a toothpick, inserted into the centre comes out clean.

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12 mins

30 mins

note from meghan These mufns are typically no-fail-allowed. Theyre sweetly easy and wonderfully gluten-free. Please mix and match your fruit in place of blueberries depending on whats in season. These freeze great! Recipe By: Meghan Telpner

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Chickpea Bread
1 cup chickpea our 1/4 cup sunower seeds, ground 1 cob or 1/2 cup fresh, organic corn kernels 1 cup water 2 tbsp olive oil 1 tbsp maple syrup or honey 1 tsp sea salt

GET COOKING
1. Preheat oven to 400. 2. Add all ingredients to your food processor or high powered blender and blend until smooth. 3. Coat a round or rectangular glass baking dish with olive oil and dust with chickpea our. 4. Pour batter into dish and spread and smooth with a spatula. 5. Place in oven and bake for 15-20 minutes until a toothpick inserted in comes out clean. 6. Allow to cool and enjoy.

prep

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8 mins

15-20 mins

note from meghan This is a fantastic grain-free bread. Rich in protein and bre makes it very low glycemic and we love that! Try adding apples in place of corn and some cinnamon for a sweeter version. Recipe By: Meghan Telpner

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BEST BREAKFASTS

Carrot Cake Breakfast Cookies

1 cup of teff our (I imagine any kind of our would work here though) 1/2 tsp baking powder 1/4 tsp salt 1 Tbsp ground cinnamon 1/4 tsp ground nutmeg 1/2 tsp ground cardamom 1/3 cup unsweetened applesauce 1/4 cup maple syrup 1 tsp vanilla extract 1 egg or 1 serving chia paste (see recipe index) 1 tsp orange zest 1/2 cup rolled oats (gluten-free) 3/4 cup shredded carrots 1/2 cup raisins 1/3 cup chopped walnuts 4 Tbsp unsweetened shredded coconut

GET COOKING
1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 2. In a small bowl, combine the teff, baking powder, salt, cinnamon, nutmeg, and cardamom. 3. In a large bowl, whisk together the applesauce, maple syrup, vanilla, egg, and orange zest. 4. Incorporate the our mixture into the applesauce mixture. 5. Fold in the carrots, raisins, walnuts, and coconut. 6. Form 8 equal sized balls of dough and place them on a parchment-lined baking sheet. With ngers, pat the dough into at disc shapes, about 1/3 of an inch thick. 7. The cookies dont have to be spaced apart too far because they dont spread when baking. 8. Bake at 350 degrees for about 20 minutes, until the cookies seem set. 9. Remove from oven, and with a thin spatula, gently detach the cookies from the parchment and place on a cooling rack. Once completely cooled, store in a sealed container in the refrigerator.

prep

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15 mins

20 mins

note from meghan Baking cookies can be risky business- as often one leads to two! My solution is to keep a few cookies out for immediate enjoyment and freeze the rest- to help avoid temptation. Recipe By: Shannon Jones

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BEST BREAKFASTS

Protein Power Green Smoothie

1 tbsp quinoa akes 1 tbsp chia seeds 2 tbsp vanilla sprouted brown rice protein 1 tsp cinnamon teensy pinch of Himalayan salt 3/4 cup almond milk 1 small banana, fresh or frozen 1/2 cup blueberries couple handfuls of spinach 1 tsp spirulina

Raspberry Ginger Breakfast Martini

500mL chilled Kombucha tea 1 handful raspberries (about 1/4 cup) juice of 1/2 lemon 1/2 teaspoon grated ginger

GET COOKING
1. In a glass jar combine quinoa akes, chia seeds, protein powder, cinnamon, sea salt and almond milk. Let sit overnight. 2. In the morning, transfer contents of jar to blender and add banana, blueberries, spinach and spirulina. 3. Blend well and drink up!

GET COOKING
1. Mix all the ingredients in your blender on high for 15-30 seconds, until frothy. 2. Serve in glasses with straws. Umbrellas optional.

prep

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prep

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8 hrs
(soaking)

no cook!

2 mins

no cook!

note from meghan If you cant nd quinoa akes, replace with 2 tbsp of hemp seeds to give you that extra awesome protein boost. Recipe By: Vanessa Sheren

note from meghan This is an amazing drink to have in the morning, or in place of a cocktail in the evening. Delicious and super cleansing for the liver. Recipe By: Lisa Domanski

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Creamy Amaranth Porridge

2/3 cup amaranth 1 cup water 1 cup milk or nut/seed milk of choice 1 tsp cinnamon Maple syrup or honey Fruit and nuts for topping 1/2 tsp all spice

GET COOKING

Pour amaranth into a saucepan that has a thick bottom (to prevent burning.) Turn heat to medium and toast amaranth, stirring frequently, until the grains become a golden brown colour and they give off a nutty, roasted scent. Take off heat and add water, milk and cinnamon. Return to heat.

liquid has been absorbed.

Pour into bowls, drizzle with maple syrup and top with fruit and nuts (I used gs and walnuts to compliment the earthy taste of the amaranth. Blueberries, peaches, apples and pears work well too.)

Once the mixture is heated through, turn to low heat and cover. Simmer for 25 to 30 minutes, stirring every ten minutes or so to make sure the amaranth doesnt stick to the pot. The amaranth is ready once all the

prep

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2 mins

30 mins

note from meghan Amaranth is a thick and nutty tasting seed- often thought of as a grain. It is very rich in protein and is one of those breakfasts that is perfect for a cool fall or winter morning. Recipe By: Roxanna Kassam Kara

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Hemp Faux-gurt Parfait pg. 12

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BEST BREAKFASTS

Hemp Faux-gurt
3/4 cup hemp seeds 1 banana 2 tbsp coconut oil 1 tbsp maple syrup 1 tsp vanilla extract 1/3 cup water 1 tbsp prepared irish moss

Hemp Faux-gurt Parfait

amount per serving 1/2 cup hemp faux-gurt 1/2 cup strawberries, diced 1/2 cup blueberries 1/4 cup slivered almonds, dry toasted

GET COOKING
1. Blend all ingredients until smooth. 2. Place in fridge to set for 1-2 hours or until thickened. 3. Serve

GET COOKING
1. Layer hemp faux-gurt with berries until you reach the top of your glass, alternating between a scoop of the cream, some berries, more cream, more berries etc. 2. Chill in the fridge for 20-30 minutes. 3. Sprinkle with toasted slivered almonds. 4. Serve.

prep

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prep

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5 mins

no cook!

2 mins

no cook!

note from meghan This is a great alternative to yogurt and can also be frozen as a chilled snack. Hemp seeds are loaded with protein making this ideal for breakie. Recipe By: Meghan Telpner

note from meghan Layer your favourite seasonal fruit, or even create a parfait with granola or crumbled homemade cookies for a great dessert. Recipe By: Meghan Telpner

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BEST BREAKFASTS!

Raw Buckwheat Cereal

1/3 cup raw buckwheat groats, soaked in water overnight 1/2 cup nut/seed milk (I used hemp) 2 tbsp chia seeds -1 tsp natural sweetener of choice 1/4 tsp cardamom (or cinnamon) 1 tsp goji berries 1 tsp cacao nibs 1 tbsp golden berries pinch of sea salt

GET COOKING

Give the buckwheat groats a quick rinse and add into a bowl. Pour ltered water over the groatsuntil theres about an inch of water above the groats. Stir to make sure its allcovered, there may be some oating around at the top. Cover and place in the fridge overnight.

into the chia mixture and stir well. If youd like, top with fresh berries or sliced banana! To get more healthy fats in, add a few walnuts or sprinkle of hemp hearts.

Note from recipe creator: I like my cereal to be nice and thick, but if you like yours a bit more runny add milk when you mix it together in the morning. Im also not a fan of too much sweetener, so you may want to adjust to your liking. I nd that adding fruit makes it sweet enough!

In a separate bowl, mix together the rest of the ingredients and whisk until completely combined. Cover and place in fridge overnight. In the morning, drain and rinse the buckwheat well with cold water through a strainer, dont miss this step as the groats do get slimy. Add rinsed and strained buckwheat

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5 mins

no cook!

note from meghan Soaking grains and seeds (buckwheat is a seed!) helps increase their digestibility. An added bonus is that raw soaked porridges also means no cooking in the morning. Recipe By: Christa Collie

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Strawberry Kale Smoothie

1 cup strawberries 1/2 banana 1 cup kale, packed, stems removed 1 cup cubed ice 1 scoop neutral avoured protein powder 1 tsp maca powder 1 cup almond milk

GET COOKING

Blend all ingredients thoroughly in a blender.

prep

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2 mins

no cook!

note from meghan Smoothies will always have a warm place in my heart. I drink at least one a day without fail. A high powered blender is my tool of choice and one I recommend everyone get. It changes the game! Recipe By: Koko Krill

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Stackem Spelt Pancakes: pg 16

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BEST BREAKFASTS!

Stackem Spelt Pancakes

1 cup + 3 tbsp spelt our 2 tsp baking powder tsp baking soda 1 tbsp sugar Sprinkle of cinnamon 1 cup almond milk 1 egg or 1 serving chia paste 1 tsp vanilla 1 tbsp coconut oil for the pan Layer Options: 2 bananas, walnuts and maple syrup 2 cups of berries and vanilla Greek yogurt 2 apples, almond butter and honey Your very own creations!

GET COOKING
1. Mix the spelt our, baking powder, baking soda, sugar and cinnamon in a bowl. Add the almond milk, egg and vanilla and stir until combined; do not over mix. 2. Place the bowl in the fridge for 15min to set the batter. 3. Place tbsp coconut oil in the pan and heat to medium heat. Use cup of the batter for each pancake and cook in batches, adding additional oil as required. Cook the spelt pancake for a total of 7 min; ipping after roughly 5 min when the top is bubbly and the bottom is golden brown. 4. Serve hot with maple syrup or stackem high with the layer of your choice or your very own creation.

prep

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5 mins

7 mins

note from meghan Pancakes are my favourite treat on the weekends. As best you can, try to avoid non-stick pans and instead get friendly with the right temperature for your skillet and a healthy dollop of coconut oil. Recipe By: Jesse Schelew

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So there you have it!

Did you love those best breakfasts? If those breakfasts inspired you that breaking the icky sticky rules of conventional nutrition makes for a more delicious, and vibrant life- well, then I have loads more goodness in store for you. Lots more free recipes over on my blog: http://bit.ly/JCnVkk You might also want to check out the ever growing list of health inspiring online courses as well: http://bit.ly/meghanteaches We have a super great community buzzing about online. Join the conversation @MeghanInc. xoxox

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